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At KL Physio Health Fitness, we combine our knowledge from physiotherapy and exercise science to include the latest evidence on exercises, health and well being, nutrition and other hot topics in fitness.

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Today's blog will go into further detail about the benefits of incorporating resistance training into an exercise regime.

Resistance training is not just for high performing athletes, but a crucial component of training for everyone that has many health benefits. This blog post will focus on the benefits resistance training has on maintaining healthy muscle mass, bone mineral density and the positive effects on the prevention of Type 2 diabetes.

Resistance training can be incorporated into training programs for adults of all ages. Studies have found that adults who do not perform resistance training lose up to 2.5kgs of muscle every decade before the age of 50 and up to 5kgs of muscle every decade after the age of 50. Research has shown that muscle mass can increase in adults of all ages, including those in their 90's (so there's no excuse not to start training now)! These studies that examined over 1600 people found that after completing resistance training 2–3 times per week, there was a significant increase in lean muscle mass after just 10 weeks of training. Resistance training can also decrease one's body fat percentage and is effective in reducing intra-abdominal fat (fat between and around the organs).

Those who do not engage in resistance training may experience a 1–3% reduction in bone mineral density per year, increasing susceptibility of fractures and early onset of osteoporosis. Evidence supports the significant increase in bone mineral density from the inclusion of progressive resistance training. Bone mineral density can increase by 1-3% for all the population, including post-menopausal women. It is important to maintain resistance training as the benefit of improved bone mineral density can be reversed if the resistance training is ceased.

Today Type 2 diabetes effects a staggering one in three adults. Muscle loss and fat increases are major factors which increase the risk of Type 2 diabetes. Resistance training has displayed significant improvements in insulin sensitivity and glycemic control, which in turn can help prevent Type 2 diabetes in adults.

As with all new exercise programs, it is recommended to have a program tailored to your specific goals and fitness levels, which is monitored by a health care professional.

For any further information or questions about resistance training, please contact us. Stayed tuned for an upcoming blog on the benefits of aerobic exercise!